From the USANA Test Kitchen: Sweet and Sour Tofu

Sweet & Sour Tofu

I have a confession to make; I’ve never had tofu. As a formerly picky eater, it always kind of scared me.

In an effort to cook new foods this year — which isn’t really a goal or resolution, just something I want to do on occasion — I figured why not start off 2016 with something I haven’t had before? Honestly, tofu doesn’t really taste bad; in fact, it doesn’t really taste like anything.

Whether you’re trying to eat better, cut back on meat or try new foods, this sweet and sour tofu recipe is a great starting point. It’s a modified version of my mom’s sweet and sour chicken recipe, which I grew up eating.

The sweet and sour sauce tastes so good it completely overpowers the tofu. By crisping the tofu first, it gives it a chicken-like texture. Basically, you can’t tell that it’s healthy — or vegan.

Sweet and Sour Tofu3

Serve sweet and sour tofu over rice.

Sweet and Sour Tofu (serves 4)


Coat tofu in corn starch and cook in coconut oil to make it crispy.

Coat tofu in corn starch and cook in coconut oil to make it crispy.

  • 1 package extra firm tofu
  • 1/3 cup + 3 Tbsp. cornstarch
  • 2 Tbsp. coconut oil*
  • 1 can pineapple chunks
  • 2 large bell peppers cut into pieces
  • 1/2 cup pineapple juice (reserved from can)
  • 1/4 cup apple cider vinegar
  • 1 Tbsp. soy sauce
  • 1/3 cup agave nectar


  1. Drain tofu completely and cut into chunks. Combine 1/3 cup cornstarch and tofu chunks in a large Ziploc bag and toss to coat evenly.
  2. Heat coconut oil in a large skillet over medium heat. Cook the tofu in batches until crispy and heated through on all sides. Drain on paper towel-lined plate and set aside.
  3. Place pineapple chunks and bell pepper pieces into the skillet. Cover and simmer on medium heat for five minutes.
  4. Whisk together pineapple juice, apple cider vinegar, soy sauce, agave nectar, and remaining cornstarch. Add to skillet and stir until smooth and thickened.
  5. Return tofu to the skillet and stir everything together to heat through.
  6. Serve with steamed brown rice and broccoli.


Coconut oil starts to smoke above 350 degrees. I didn’t know this and my house quickly filled with smoke while cooking. You can substitute peanut oil for coconut oil since it has a higher smoking temperature.

Nutrition information (per serving)

  • 290 calories
  • 12 g fat
  • 38 g carbs
  • 3.8 g fiber
  • 30 g sugar
  • 11 g protein

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